Healthy Breakfast Sandwich (Make-Ahead Recipe) Recipe

Introduction

This Healthy Breakfast Sandwich is a perfect make-ahead meal that combines fresh vegetables, eggs, and cheese on a toasted English muffin. It’s nutritious, satisfying, and easy to prepare for busy mornings.

Ingredients

• Cooking spray or 2 teaspoons olive oil
• ½ white onion, diced
• 5 oz fresh spinach
• 6 large eggs
• 4 egg whites
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• ¼ cup milk
• ¼ cup shredded cheddar cheese
• 1 cup sliced cherry tomatoes
• 6 English muffins (sourdough or whole wheat)
• 6 cheddar cheese slices

Instructions

1. Step 1: Heat cooking spray or olive oil in a skillet over medium heat. Add diced onion and sauté until translucent, about 3-4 minutes. Add spinach and cook until wilted, then remove from heat.
2. Step 2: In a large bowl, whisk together eggs, egg whites, kosher salt, black pepper, and milk until fully combined.
3. Step 3: Pour the egg mixture into the skillet over the onions and spinach. Cook over medium-low heat, stirring occasionally to scramble, until eggs are just set.
4. Step 4: Stir in shredded cheddar cheese and cherry tomatoes, cooking for another minute until cheese melts slightly.
5. Step 5: Split and toast the English muffins. Layer each muffin half with scrambled egg mixture and a slice of cheddar cheese.
6. Step 6: Assemble sandwiches and serve immediately, or wrap and refrigerate for a quick make-ahead breakfast option.

Tips & Variations

• For extra protein, add cooked turkey bacon or avocado slices to your sandwich.
• Swap cheddar for mozzarella or pepper jack cheese to vary the flavor.
• Use whole wheat English muffins for added fiber and nutrients.
• Make a batch ahead and freeze individual sandwiches for busy mornings.

Storage

Store assembled sandwiches wrapped tightly in plastic wrap or airtight containers in the refrigerator for up to 3 days. To reheat, microwave for 1-2 minutes or toast until warm and cheese is melted.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make these sandwiches dairy-free?

Yes, simply omit the cheddar cheese or use a dairy-free cheese alternative. You can also substitute milk with almond or oat milk in the egg mixture.

How do I prevent the English muffins from getting soggy?

Toast the English muffins well before assembling and add a layer of cheese or spread to create a barrier between the bread and the egg mixture. Assemble just before eating or reheat them gently.

Healthy Breakfast Sandwich (Make-Ahead Recipe) Recipe

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★★★★★

4.7 from 98 reviews

This Healthy Breakfast Sandwich is a nutritious and flavorful make-ahead recipe perfect for busy mornings. Combining fresh spinach, eggs, and cheddar cheese on hearty whole wheat or sourdough English muffins, it’s a balanced and satisfying meal packed with protein and veggies. The sandwiches can be prepared in advance, making them an ideal grab-and-go breakfast option that doesn’t compromise on taste or health.

• Author: Tara
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 6 sandwiches 1x
• Category: Breakfast
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

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Vegetables and Dairy

• Cooking spray or 2 teaspoons olive oil
• ½ white onion, diced
• 5 oz fresh spinach
• 1 cup sliced cherry tomatoes
• ¼ cup shredded cheddar cheese
• 6 cheddar cheese slices
• ¼ cup milk

Egg Mixture

• 6 large eggs
• 4 egg whites
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper

Bread

• 6 English muffins – sourdough or whole wheat

Instructions

1. Prepare the Vegetables: Heat cooking spray or 2 teaspoons of olive oil in a skillet over medium heat. Add the diced white onion and sauté until translucent and fragrant, about 3-4 minutes. Then, add the fresh spinach and cook until wilted, approximately 2-3 minutes. Remove from heat and set aside.
2. Make the Egg Mixture: In a large bowl, whisk together 6 large eggs, 4 egg whites, ¼ cup milk, ½ teaspoon kosher salt, and ¼ teaspoon ground black pepper until fully combined and slightly frothy.
3. Cook the Eggs: Pour the egg mixture into the skillet with the cooked onions and spinach over medium-low heat. Slowly cook the eggs, stirring gently, until soft scramble forms but eggs are still moist and creamy, approximately 5-7 minutes. Stir in the shredded cheddar cheese just before finishing cooking to melt it through the eggs.
4. Prepare the English Muffins: Split the English muffins in half and toast them lightly until golden brown.
5. Assemble the Sandwiches: On the bottom half of each English muffin, layer a portion of the scrambled spinach and cheese eggs. Add sliced cherry tomatoes on top, then place a slice of cheddar cheese over the eggs for extra flavor and creaminess. Top with the other half of the muffin.
6. Make Ahead and Store: Wrap each sandwich individually in parchment or plastic wrap and store in the refrigerator for up to 3 days. To serve, reheat sandwiches in a toaster oven or skillet until cheese is melted and the sandwich is warmed through.

Notes

• Use whole wheat or sourdough English muffins for a healthier, fiber-rich option.
• For a lower-fat version, reduce or omit the cheddar cheese.
• This recipe can be easily doubled or tripled for meal prepping multiple sandwiches.
• Substitute spinach with kale or arugula if preferred.
• To make it dairy-free, omit cheese and use a plant-based milk alternative.
• Reheat gently to avoid overcooking the eggs and drying out the sandwich.

Keywords: healthy breakfast sandwich, make ahead breakfast, healthy eggs sandwich, spinach and egg sandwich, easy breakfast recipe